Due to the road conditions, we will not be open Tuesday, December 16th. Please leave a message about your appointments either by phone---501-539-FAST (3278)---or by email---info@arsportsperformance.com.
We will be open (as of now) Wednesday as scheduled. Check back for updates.
Tuesday, December 16, 2008
Monday, December 15, 2008
New Commercial
Nike, with its juggernaut marketing efforts, has recently released a new commercial. This commercial features the training technology used at Arkansas Sports Performance Center--most notably our Super Treadmills.
This is HUGE for our way of training....not only do we have the local results & testimonials/success stories....not only do we have proven research & science behind our training (also here)...we have the world's biggest athletic apparel company providing validation!
To see the video,
Click here
or
Click here
This is HUGE for our way of training....not only do we have the local results & testimonials/success stories....not only do we have proven research & science behind our training (also here)...we have the world's biggest athletic apparel company providing validation!
To see the video,
Click here
or
Click here
Tuesday, December 16th
ASPC will not be open for workouts (Crossfit, rehab or speed) Tuesday morning of the 16th. Check back with us after 10am for updates.....501-539-FAST (3278)
How much is TOO much training for an athlete?
For those involved in athletics, it is drilled into us early on...."You have to work HARDER!" or "Only those who work hard will prevail." It's fairly obvious what this means: you have to push yourself beyond what's comfortable in order to have success in any sport. But I want to post today about looking at this a different way. I offer this phrase for your consideration:
"WORK SMARTER, NOT HARDER."
What does this mean?
First off, for the record, let me state that I have nothing against hard work in & of itself. In fact, being industrious is a virtue espoused by many a wise person over time. In the athletic sense of the phrase "working hard" I feel it is absolutely necessary to put forth more effort than others if one wants to be successful. I offer here, though, a new way of thinking about physical training for sport.
Let's take the "if a little works, then more must be better" training philosophy. This means that one thinks that if I train 4 days in a row hard, then adding another day must be better. Or, if one scoop of protein powder gives me results, then two must be better. While not everyone thinks this way about training, you would be surprised to see some of the things I come across while working with athletes. It's enough to take the time to post a blog about it!
The human body is an amazing machine---the most efficient machine ever created. If used properly, it provides amazing results. One key thing that helps it perform more efficiently is proper rest. This means more than just getting a good night's sleep (which is HIGHLY neglected for athletes....more on that later)---it also means structuring one's training program with proper rest periods built into it. Rest means a lot of things: rest in between sets, rest & recovery after a workout, a day or days in between workouts to allow the muscles time to rebuild, and finally, cycling workout intensities throughout a year to reflect things like "inseason, "preseason," or "offseason." This is called periodization, and allows for great physical performance gains by using parts of the year to be more intense than others, etc. It is built upon the body's ability to adapt to external stresses if given enough time to recover. Simply put, the body responds best to physical training when proper periods of intensity are varied throughout the year---you train hard during preseason, harder during offseason, and less during inseason.
Sadly, few athletes follow this model. They just train "HARD" because that's what they know or what they are taught. They are the athletes who peak too early...the athletes more prone to injury....the athletes who aren't ready for their season. You can't just go workout every other day & do the same thing every week, every month. Not only with an athlete grow bored of this routine, but the chance to maximize their athletic potential is greatly diminished. You have to have a plan---if you don't know how to get somewhere, you will never go anywhere.
"I train 12 months out of the year!" This model is good---but only if an individual plan is implemented that factors in different periods. If you just train hard at the same level month after month, you will never reach your maximal potential.
Another aspect to the "training smarter" piece is being efficient with your workout. Unless you are training for the Olympics or a professional tryout, it really isn't necessary for most athletes to go hard for several hours a day. In fact, research shows that it is actually counterproductive to do this type of training. You could be setting yourself back!
Our training programs at ASPC are built on this principle: train according to the time of the year, as well as maximizing efficiency in workouts. When you build training plans around kinesiology, biomechanics, and exercise physiology research, and utilize proven results, it becomes possible to get maximal results out of a 90 minute workout as opposed to a 3 hour workout.
My final thoughts on this piece: too few athletes get enough rest. It just makes no sense to me to work out at a high intensity and then deprive the body of it's most optimal time to build new muscle & replenish energy levels. If you are not getting a sound 7-8 hours of sleep, then you are really wasting time working out during the day. Try to make some changes to your schedule to allow for recovery time for your body!
"WORK SMARTER, NOT HARDER."
What does this mean?
First off, for the record, let me state that I have nothing against hard work in & of itself. In fact, being industrious is a virtue espoused by many a wise person over time. In the athletic sense of the phrase "working hard" I feel it is absolutely necessary to put forth more effort than others if one wants to be successful. I offer here, though, a new way of thinking about physical training for sport.
Let's take the "if a little works, then more must be better" training philosophy. This means that one thinks that if I train 4 days in a row hard, then adding another day must be better. Or, if one scoop of protein powder gives me results, then two must be better. While not everyone thinks this way about training, you would be surprised to see some of the things I come across while working with athletes. It's enough to take the time to post a blog about it!
The human body is an amazing machine---the most efficient machine ever created. If used properly, it provides amazing results. One key thing that helps it perform more efficiently is proper rest. This means more than just getting a good night's sleep (which is HIGHLY neglected for athletes....more on that later)---it also means structuring one's training program with proper rest periods built into it. Rest means a lot of things: rest in between sets, rest & recovery after a workout, a day or days in between workouts to allow the muscles time to rebuild, and finally, cycling workout intensities throughout a year to reflect things like "inseason, "preseason," or "offseason." This is called periodization, and allows for great physical performance gains by using parts of the year to be more intense than others, etc. It is built upon the body's ability to adapt to external stresses if given enough time to recover. Simply put, the body responds best to physical training when proper periods of intensity are varied throughout the year---you train hard during preseason, harder during offseason, and less during inseason.
Sadly, few athletes follow this model. They just train "HARD" because that's what they know or what they are taught. They are the athletes who peak too early...the athletes more prone to injury....the athletes who aren't ready for their season. You can't just go workout every other day & do the same thing every week, every month. Not only with an athlete grow bored of this routine, but the chance to maximize their athletic potential is greatly diminished. You have to have a plan---if you don't know how to get somewhere, you will never go anywhere.
"I train 12 months out of the year!" This model is good---but only if an individual plan is implemented that factors in different periods. If you just train hard at the same level month after month, you will never reach your maximal potential.
Another aspect to the "training smarter" piece is being efficient with your workout. Unless you are training for the Olympics or a professional tryout, it really isn't necessary for most athletes to go hard for several hours a day. In fact, research shows that it is actually counterproductive to do this type of training. You could be setting yourself back!
Our training programs at ASPC are built on this principle: train according to the time of the year, as well as maximizing efficiency in workouts. When you build training plans around kinesiology, biomechanics, and exercise physiology research, and utilize proven results, it becomes possible to get maximal results out of a 90 minute workout as opposed to a 3 hour workout.
My final thoughts on this piece: too few athletes get enough rest. It just makes no sense to me to work out at a high intensity and then deprive the body of it's most optimal time to build new muscle & replenish energy levels. If you are not getting a sound 7-8 hours of sleep, then you are really wasting time working out during the day. Try to make some changes to your schedule to allow for recovery time for your body!
Monday, December 1, 2008
US Army All-American Game
U.S. Army All-American Bowl Names BJ Maack To Fill Key Athletic Training Slot For All-Star Week In San Antonio
Arkansas Sports Performance Center Owner/Operator to work with America’s best high school football players leading up to January 3, 2009 all-star game.
####FOR IMMEDIATE RELEASE
December 1, 2008, Fargo, ND: Athletic Republic CEO Charlie Graves announced today that BJ Maack, ATC, CSCS, of Arkansas Sports Performance in Little Rock, Arkansas, has been chosen to represent the Athletic Republic network of training facilities in San Antonio, Texas in the week leading up to the U.S. Army All-American Bowl on January 3, 2009.
“BJ has a real talent for working with high school athletes,” said Graves. “In our first year of association with the U.S. Army All-American Bowl, I’m pleased to know that the best high school football players in the United States will be looked after by one of the best athletic trainers in our network.”
“I’ve been around sports at the highest levels,” said Maack. “To be asked to work with the U.S. Army All-Americans is as high an honor as I’ve had. I’m excited to be offered the chance to work with and take care of such talented athletes.”
“One athlete in particular that I’m eager to get to know is Darius Winston from Central High School in West Helena, Arkansas,” Maack added. “Darius has signed to play at Arkansas next year and I have yet to see him play. He is from a team with a lot of talent, but was singled out as the best of the best by U.S. Army All-American Bowl selectors.”
In addition to the game itself, U.S. Army All-American Bowl Week activities include the U.S. Army National Combine for 500 underclassmen, and the youth All-American Game featuring top 7th and 8th grade players. Maack will support these events and players as well as the Army All-Americans, serving as both an athletic trainer & performance coach.
About the U.S. Army All-American Game:
Since its inception, the U.S. Army All-American Bowl has been considered the nation’s premier All-American game by high school football players, coaches, and fans from across the country, as it’s the preeminent launching pad for America’s future college and NFL stars. Reggie Bush, Vince Young, Adrian Peterson and Brady Quinn all made their national debuts as U.S. Army All-Americans.
The 2008 U.S. Army All-American Bowl set an attendance record of 36,534 and garnered a 1.8 rating on NBC, making it the most-watched sporting event—other than the NFL playoffs—for that weekend.
For more information on the U.S. Army All-American Bowl and its related events visit www.usarmyallamericanbowl.com & www.goarmy.com or contact Rich McGuinness at (973) 366-8448. The U.S. Army All-American Bowl and its related events are owned by SportsLink, a New Jersey-based sports marketing and event management company.
About Athletic Republic:
Athletic Republic is the industry leader in performance sports training, with programs appropriate for athletes of all ages. Founded in 1990 on the continuing research of exercise physiologist John Frappier, M.S., and sport biomechanist Stephen C. Swanson, M.S., Athletic Republic’s training programs are available at more than 160 facilities throughout North America, the United Kingdom, Russia and Japan.
For more information about Athletic Republic, visit www.athleticrepublic.com or contact Charlie Graves at (435) 647-9000.
About Arkansas Sports Performance Center (ASPC)
ASPC is a licensed facility of Athletic Republic, and is the premier facility in central Arkansas for athletes of all ages & all sports to improve their game. Built on research & proven protocols, ASPC helps build an athlete’s physical development, as well as character & skills needed to win at life.
#########
Arkansas Sports Performance Center Owner/Operator to work with America’s best high school football players leading up to January 3, 2009 all-star game.
####FOR IMMEDIATE RELEASE
December 1, 2008, Fargo, ND: Athletic Republic CEO Charlie Graves announced today that BJ Maack, ATC, CSCS, of Arkansas Sports Performance in Little Rock, Arkansas, has been chosen to represent the Athletic Republic network of training facilities in San Antonio, Texas in the week leading up to the U.S. Army All-American Bowl on January 3, 2009.
“BJ has a real talent for working with high school athletes,” said Graves. “In our first year of association with the U.S. Army All-American Bowl, I’m pleased to know that the best high school football players in the United States will be looked after by one of the best athletic trainers in our network.”
“I’ve been around sports at the highest levels,” said Maack. “To be asked to work with the U.S. Army All-Americans is as high an honor as I’ve had. I’m excited to be offered the chance to work with and take care of such talented athletes.”
“One athlete in particular that I’m eager to get to know is Darius Winston from Central High School in West Helena, Arkansas,” Maack added. “Darius has signed to play at Arkansas next year and I have yet to see him play. He is from a team with a lot of talent, but was singled out as the best of the best by U.S. Army All-American Bowl selectors.”
In addition to the game itself, U.S. Army All-American Bowl Week activities include the U.S. Army National Combine for 500 underclassmen, and the youth All-American Game featuring top 7th and 8th grade players. Maack will support these events and players as well as the Army All-Americans, serving as both an athletic trainer & performance coach.
About the U.S. Army All-American Game:
Since its inception, the U.S. Army All-American Bowl has been considered the nation’s premier All-American game by high school football players, coaches, and fans from across the country, as it’s the preeminent launching pad for America’s future college and NFL stars. Reggie Bush, Vince Young, Adrian Peterson and Brady Quinn all made their national debuts as U.S. Army All-Americans.
The 2008 U.S. Army All-American Bowl set an attendance record of 36,534 and garnered a 1.8 rating on NBC, making it the most-watched sporting event—other than the NFL playoffs—for that weekend.
For more information on the U.S. Army All-American Bowl and its related events visit www.usarmyallamericanbowl.com & www.goarmy.com or contact Rich McGuinness at (973) 366-8448. The U.S. Army All-American Bowl and its related events are owned by SportsLink, a New Jersey-based sports marketing and event management company.
About Athletic Republic:
Athletic Republic is the industry leader in performance sports training, with programs appropriate for athletes of all ages. Founded in 1990 on the continuing research of exercise physiologist John Frappier, M.S., and sport biomechanist Stephen C. Swanson, M.S., Athletic Republic’s training programs are available at more than 160 facilities throughout North America, the United Kingdom, Russia and Japan.
For more information about Athletic Republic, visit www.athleticrepublic.com or contact Charlie Graves at (435) 647-9000.
About Arkansas Sports Performance Center (ASPC)
ASPC is a licensed facility of Athletic Republic, and is the premier facility in central Arkansas for athletes of all ages & all sports to improve their game. Built on research & proven protocols, ASPC helps build an athlete’s physical development, as well as character & skills needed to win at life.
#########
Monday, November 24, 2008
Why our training methods work.....
If an athlete wants to improve their game, even the smallest amount of extra work will help that athlete get better. Go outside & run up & down the street as hard as you can 10 times a day for 4 weeks, and guess what? You will have improved your speed. Go over to the nearest stadium & run bleachers up and down as hard as you can 10 times a day....guess what? You will be a little stronger. Go hire a personal trainer or join any fitness center and work out for a few weeks....guess what? You will be better than when you started.
My point is that any sort of activity will cause the human body to improve upon itself----it's the way the system is designed....the body adapts to specific demands placed upon it. So, if doing just anything is good for performance, then why pay for additional training at Arkansas Sports Performance Center, or any other place for that matter? It's the goal of this post to shed some light on this question.
1. "Let the plumbers plumb...": It's no secret that if you consult an expert on how to do something, odds are pretty good that they will know more than you do. Would you think that the rise of the big-box home improvement stores has been good or bad for the handyman repair business? You would be surprised to know that it has actually increased a repair business' bottom-line....they now get called to do more work on a do-it-yourself project that started out simple but has been turned into a bigger problem by the do-it-yourselfer. Folks who think that just because they have access to parts & equipment that it also provides "how-to" knowledge as well. It just doesn't. The same is true with improving speed or athletic performance. Let the experts show you a better way.
2. "Maximize your time & results": As I mentioned earlier, if you do anything workout-wise, you should show some sort of improvement. But if I were to say to you that I could help you DOUBLE your amount of improvement in the same amount of time you would put in on another program....would you listen? It doesn't take a math genius to see that double the amount of improvement in your 40 yard dash for the same amount of time comparing two programs is a big deal....no, a HUGE deal. A recent published study compared the way we train athletes to a traditional ground-based program---this was using college football players, not untrained athletes---and it showed a 40 yard dash improvement over 6 weeks of 0.08 for ground-based & 2.2 for our training...that's almost a three-fold improvement in the ultimate gold standard for speed! My point here is that why train hard to only get from Point Zero to Point Two, when, in the same amount of time, you can go from Point Zero to Point Four?
3. "Train not only against yourself, but others": We emphasize lots of individual attention here at Arkansas Sports Performance Center, but we do it in a unique way. We keep a max of 4 athletes to 1 trainer each block. This allows for each athlete to take turns doing an activity but not in an way that allows too much rest or cool-down time. If I see someone do something 10 times, well, my competitive nature wants to do 11. The small-group setting allows for that, but without sacrificing individual attention.
SO WHY USE A TREADMILL???
This is a great question, and one that I do not hide behind. I believe strongly in what our training systems do, and the results clearly speak for themselves. We have had anti-treadmill athletes come in here, and once they saw what was going on with their own eyes (instead of rumors), they understood and were hooked.
MYTHS:
---Treadmill Training only affects the front part of the leg & stride. This is FALSE...more muscle activity happens in the glute & hamstring areas during high-speed treadmill training. Our methods & protocols activate more "push-off" force required for running than any other speed training methods.
---Treadmill Training causes injury...again, FALSE. In fact, we see less hamstring injuries with our training traditional ground-based methods because of our emphasis on technique & safety. No one else allows the athlete to see what they do right & what they do wrong. We provide instant feedback which decreases injury risk.
---Treadmill Training causes overstriding because it does the work for you.....bottom line here, is that if you do not match the force put out by the treadmill, you will find yourself thrown off. You HAVE to do the work.
Here's my challenge to anyone....I will put our way of training up against ANYONE else's. Why? Because I see the research. But more importantly, I see the results on the field & on the court.
Why train at Arkansas Sports Performance Center?
• ATTENTION: no more than 4 athletes per trainer---this allows us to provide attention for each athlete, helping that athlete with what they need to work on
• RESULTS: we have results that cannot be beat….a recent study comparing our method of training vs. traditional ground-based training showed almost DOUBLE the improvements in speed, quickness & jump tests. We are so confident in what we do that we offer guaranteed results.
• EQUIPMENT: cutting-edge technology that reveals the latest in speed & strength training
• SPORTS-MEDICINE APPROACH: programs designed to prevent injury, not to cause more injury, all supervised by our certified athletic trainer. In fact, studies show that athletes who train like this are less likely to sustain leg & ankle injuries
• FLEXIBLE SCHEDULING: you set your own appointments! We understand how busy life can be, and we are not locking a certain age group into coming only at certain times.
• WE BUILD CONFIDENCE! Kids leave our program with more self-esteem, discipline & confidence
PROGRAM CONSISTS OF:
• Pre- & Post-Training Testing
• Average improvement of 2/10 sec. in 10/20/40 yard dash
• Average improvement of 2/10 sec. in agility run
• Average improvement of 2-4 inches in vertical jump
• Plyometric Sessions, focusing on speed, quickness, agility, vertical jump
• Super Treadmill Sessions, featuring incline & high-speed work
• Age-specific training
• Safety first in everything!
• All protocols are research-based & scientifically-proven for best results
• Video analysis of running form & mechanics
• EACH VISIT IS 1 ½ HRS. LONG!
My point is that any sort of activity will cause the human body to improve upon itself----it's the way the system is designed....the body adapts to specific demands placed upon it. So, if doing just anything is good for performance, then why pay for additional training at Arkansas Sports Performance Center, or any other place for that matter? It's the goal of this post to shed some light on this question.
1. "Let the plumbers plumb...": It's no secret that if you consult an expert on how to do something, odds are pretty good that they will know more than you do. Would you think that the rise of the big-box home improvement stores has been good or bad for the handyman repair business? You would be surprised to know that it has actually increased a repair business' bottom-line....they now get called to do more work on a do-it-yourself project that started out simple but has been turned into a bigger problem by the do-it-yourselfer. Folks who think that just because they have access to parts & equipment that it also provides "how-to" knowledge as well. It just doesn't. The same is true with improving speed or athletic performance. Let the experts show you a better way.
2. "Maximize your time & results": As I mentioned earlier, if you do anything workout-wise, you should show some sort of improvement. But if I were to say to you that I could help you DOUBLE your amount of improvement in the same amount of time you would put in on another program....would you listen? It doesn't take a math genius to see that double the amount of improvement in your 40 yard dash for the same amount of time comparing two programs is a big deal....no, a HUGE deal. A recent published study compared the way we train athletes to a traditional ground-based program---this was using college football players, not untrained athletes---and it showed a 40 yard dash improvement over 6 weeks of 0.08 for ground-based & 2.2 for our training...that's almost a three-fold improvement in the ultimate gold standard for speed! My point here is that why train hard to only get from Point Zero to Point Two, when, in the same amount of time, you can go from Point Zero to Point Four?
3. "Train not only against yourself, but others": We emphasize lots of individual attention here at Arkansas Sports Performance Center, but we do it in a unique way. We keep a max of 4 athletes to 1 trainer each block. This allows for each athlete to take turns doing an activity but not in an way that allows too much rest or cool-down time. If I see someone do something 10 times, well, my competitive nature wants to do 11. The small-group setting allows for that, but without sacrificing individual attention.
SO WHY USE A TREADMILL???
This is a great question, and one that I do not hide behind. I believe strongly in what our training systems do, and the results clearly speak for themselves. We have had anti-treadmill athletes come in here, and once they saw what was going on with their own eyes (instead of rumors), they understood and were hooked.
MYTHS:
---Treadmill Training only affects the front part of the leg & stride. This is FALSE...more muscle activity happens in the glute & hamstring areas during high-speed treadmill training. Our methods & protocols activate more "push-off" force required for running than any other speed training methods.
---Treadmill Training causes injury...again, FALSE. In fact, we see less hamstring injuries with our training traditional ground-based methods because of our emphasis on technique & safety. No one else allows the athlete to see what they do right & what they do wrong. We provide instant feedback which decreases injury risk.
---Treadmill Training causes overstriding because it does the work for you.....bottom line here, is that if you do not match the force put out by the treadmill, you will find yourself thrown off. You HAVE to do the work.
Here's my challenge to anyone....I will put our way of training up against ANYONE else's. Why? Because I see the research. But more importantly, I see the results on the field & on the court.
Why train at Arkansas Sports Performance Center?
• ATTENTION: no more than 4 athletes per trainer---this allows us to provide attention for each athlete, helping that athlete with what they need to work on
• RESULTS: we have results that cannot be beat….a recent study comparing our method of training vs. traditional ground-based training showed almost DOUBLE the improvements in speed, quickness & jump tests. We are so confident in what we do that we offer guaranteed results.
• EQUIPMENT: cutting-edge technology that reveals the latest in speed & strength training
• SPORTS-MEDICINE APPROACH: programs designed to prevent injury, not to cause more injury, all supervised by our certified athletic trainer. In fact, studies show that athletes who train like this are less likely to sustain leg & ankle injuries
• FLEXIBLE SCHEDULING: you set your own appointments! We understand how busy life can be, and we are not locking a certain age group into coming only at certain times.
• WE BUILD CONFIDENCE! Kids leave our program with more self-esteem, discipline & confidence
PROGRAM CONSISTS OF:
• Pre- & Post-Training Testing
• Average improvement of 2/10 sec. in 10/20/40 yard dash
• Average improvement of 2/10 sec. in agility run
• Average improvement of 2-4 inches in vertical jump
• Plyometric Sessions, focusing on speed, quickness, agility, vertical jump
• Super Treadmill Sessions, featuring incline & high-speed work
• Age-specific training
• Safety first in everything!
• All protocols are research-based & scientifically-proven for best results
• Video analysis of running form & mechanics
• EACH VISIT IS 1 ½ HRS. LONG!
Thursday, November 13, 2008
Cliff Lee wins Cy Young!
Congratulations to Benton's Cliff Lee, winner of the 2008 American League Cy Young Award, honoring the best pitcher in the league!
Lee led the AL in wins with a 22-3 record and in ERA with a 2.54 mark, posted the third-highest winning percentage (.880) for a 20-game winner in baseball history and became the Cleveland Indians' first 20-game winner since Gaylord Perry in 1974.
Lee led the AL in wins with a 22-3 record and in ERA with a 2.54 mark, posted the third-highest winning percentage (.880) for a 20-game winner in baseball history and became the Cleveland Indians' first 20-game winner since Gaylord Perry in 1974.
Thursday, November 6, 2008
TAILGATE PARTY
Friday, November 28, before the Arkansas-LSU football game, Arkansas Sports Performance Center is hosting our first Tailgate Party!
Come see what's new!
Come try out some of our training equipment!
Come eat some food!
Come watch some TV!
Lots more to come....
If you are interested in eating with us, let us know you are coming by emailing us info@arsportsperformance.com
Food will start around 10am, and we will be going strong until the 1:30pm kick-off.
We will be on Markham right across from Wendy's
Come see what's new!
Come try out some of our training equipment!
Come eat some food!
Come watch some TV!
Lots more to come....
If you are interested in eating with us, let us know you are coming by emailing us info@arsportsperformance.com
Food will start around 10am, and we will be going strong until the 1:30pm kick-off.
We will be on Markham right across from Wendy's
Tennis Champs!
Here is a quick summary of what is going on with our tennis athletes here at Arkansas Sports Performance Center:
Mario Martinez: LR Central: state runner-up in singles
Rebecca Bailey: Mt. St. Mary's: state runner-up in singles
Julio Olaya: Champion of the Chick-Fil-A Junior Open
We are seeing some really big things come out of tennis-specific training programs. Just ask these athletes! Also, we recently trained a group of youth tennis players from Mexico for a week!
Mario Martinez: LR Central: state runner-up in singles
Rebecca Bailey: Mt. St. Mary's: state runner-up in singles
Julio Olaya: Champion of the Chick-Fil-A Junior Open
We are seeing some really big things come out of tennis-specific training programs. Just ask these athletes! Also, we recently trained a group of youth tennis players from Mexico for a week!
Darren McFadden
This guy is the real deal. If you are from the state of Arkansas, or a college football fan, you know this to be true. All of the records he set....his accomplishments (TWICE a Heisman finalist)....his contributions to Arkansas cannot be overlooked.
While his rookie season has not lived up to most people's expectations, keep a couple of things in mind:
1. INJURIES: not only has he been battling one toe injury, but two toe injuries.
2. ROOKIE YEAR: in case you haven't figured it out, the NFL is where the best of the best play. I say that because people have to understand that it takes time to adjust to what defenses do, to learn new offensive schemes, and to adjust to this new NFL life.
3. RAIDERS: 'nuff said.
ANYWAY...here's the point: D-Mac gives credit to what we do here at Arkansas Sports Performance Center for where he is today.
"Training with the equipment & protocols at Arkansas Sports Performance Center helped me improve my speed & first-step explosiveness...you can get better too."
This is printout of one of the computer strength tests we did on Darren:
Know this....you can take advantage of everything we did for D-Mac yourself. In fact, we have more equipment than ever to help you get that individualized attention. Come by & see what we did for D-Mac & what we can do for you!
While his rookie season has not lived up to most people's expectations, keep a couple of things in mind:
1. INJURIES: not only has he been battling one toe injury, but two toe injuries.
2. ROOKIE YEAR: in case you haven't figured it out, the NFL is where the best of the best play. I say that because people have to understand that it takes time to adjust to what defenses do, to learn new offensive schemes, and to adjust to this new NFL life.
3. RAIDERS: 'nuff said.
ANYWAY...here's the point: D-Mac gives credit to what we do here at Arkansas Sports Performance Center for where he is today.
"Training with the equipment & protocols at Arkansas Sports Performance Center helped me improve my speed & first-step explosiveness...you can get better too."
This is printout of one of the computer strength tests we did on Darren:
Know this....you can take advantage of everything we did for D-Mac yourself. In fact, we have more equipment than ever to help you get that individualized attention. Come by & see what we did for D-Mac & what we can do for you!
Friday, October 31, 2008
Next Season....
As I have mentioned before, it is a grand time of year. Football is nearing a great point of the season: high school playoffs will be here soon...college is at its peak before the bowls...the pros are in mid-season form. Baseball just had a classic, well-played World Series between two well-deserving teams. Basketball is nearing the tip-off point of the season (already here for the NBAers). High school tennis just ended..the running/endurance sports (both rec & competitive) are about to move inside....soccer is nearing its only slow time of the year. Plus, there is that ever-refreshing change in the season & temperatures called fall. It's just one of my favorite parts of the sports calendar.
So why did I entitle this post "Next Season.."? I think, with the exception of the hoopsters, that this is one of the best times of the year to analyze your performance. If you are an athlete wanting to play again next season, it should go without saying that you should want to get better. Ask yourself these questions: Could I have been better this year? What areas of my performance were weak this year? What areas were strong? What is expected of me for next year? What are my goals for next year?
An athlete, no matter the level, should always be thinking ahead & looking for ways to get better. Areas to improve on: increasing overall speed, improved explosiveness & first-step, better agility, better conditioning, more strength, more mental toughness, better skill & position work. Is your mind focused on these things? If not, I would say you are in one of two categories: 1) you are about to retire from sports, or 2) you are complacent & lazy, maybe just relying on your natural talent.
If you are not working hard, rest assured that in today's sports world, someone else is working hard. That person may be your opponent, or worse yet, your teammate about to take your spot. Extra work is the key to improved performance.
Come see me or call me about what it will take to meet your goals.
"The more I train, the quicker I get.
The quicker I get, the slower they seem.
The slower they seem, the easier the game.
The easier the game, the greater my threat.
The greater my threat, the more attention I draw.
The more attention I draw, the tighter they play me.
The tighter they play me, the more I train."
So why did I entitle this post "Next Season.."? I think, with the exception of the hoopsters, that this is one of the best times of the year to analyze your performance. If you are an athlete wanting to play again next season, it should go without saying that you should want to get better. Ask yourself these questions: Could I have been better this year? What areas of my performance were weak this year? What areas were strong? What is expected of me for next year? What are my goals for next year?
An athlete, no matter the level, should always be thinking ahead & looking for ways to get better. Areas to improve on: increasing overall speed, improved explosiveness & first-step, better agility, better conditioning, more strength, more mental toughness, better skill & position work. Is your mind focused on these things? If not, I would say you are in one of two categories: 1) you are about to retire from sports, or 2) you are complacent & lazy, maybe just relying on your natural talent.
If you are not working hard, rest assured that in today's sports world, someone else is working hard. That person may be your opponent, or worse yet, your teammate about to take your spot. Extra work is the key to improved performance.
Come see me or call me about what it will take to meet your goals.
"The more I train, the quicker I get.
The quicker I get, the slower they seem.
The slower they seem, the easier the game.
The easier the game, the greater my threat.
The greater my threat, the more attention I draw.
The more attention I draw, the tighter they play me.
The tighter they play me, the more I train."
Wednesday, October 8, 2008
Basketball-Specific Training
- Strength demands: a basketball player needs considerable lower body strength to be able to post up & also jump, as well as the upper body strength to not get pushed around
- Gender difference: females need just as much training as males, and yet the training is usually not individualized for gender
- Injury rates: basketball players have high knee & ankle injury rates, and therefore need training that targets the movements & muscles to help decrease their chance of injury
- Speed requirements: while a 40 yard dash does a basketball player no good, it is vital for a basketball player to excel in measurements like a 10 yard sprint
- Vertical Jump: the hallmark of a basketball athlete (“How high can you jump?” “Can you dunk?”)
- Lateral Quickness/Agility: a basketball player must possess incredible quickness & the ability to change directions like few other athletes
- Unique skill set: hand-eye coordination, fine motor skills (used while shooting)
- Endurance: four quarters (or two halves) of all the things listed above? You must have a strong cardiovascular system to handle all of this
When a sports training professional honestly takes all of these demands into consideration when designing a training program for the basketball athlete, it becomes clear that he or she can’t just take any strength or agility regimen and say it works for this sport. One must be very deliberate in implementing a program. In short, the professional must understand the athlete.
If you are looking at doing some basketball-specific training, there are some important things to look for in a program. Treat any training program like you would a visit to a doctor….ask questions, do your homework. Make sure that you have these areas covered before beginning:
- Emphasis on explosiveness: what is done to improve vertical jump?
- Endurance: will there be a definitive change in your metabolic rate?
- Footwork: what is done to improve quickness from step A to step B? What else is used besides ladder drills?
- Strength: are proper lifting techniques emphasized? Is it matched according to ages? Is there a periodization schedule?
- Speed: is there a strong emphasis on overall speed development & proper running form?
- Sports Medicine Approach: how does the program balance aggressive training while not causing overuse injuries? How does an old injury or imbalance fit into the training program?
- Research: is this workout proven? Can you look on paper at how this has helped athletes? Is there a list of success stories?
- Nutrition: how do the right foods/supplements fit into this program?
Once you have all of these questions answered, then you can feel confident that you are doing the right things to improve your game.
The programs at Arkansas Sports Performance Center are specifically designed to do the things targeted above. Call today for a free demo of what we can do for you! 501-539-FAST (3278)
Monday, October 6, 2008
Pitching Lessons
Jay Sawatski Pitching Lessons
Location:
Call to set up times and dates
Phone number: 501-960-6685
Email: jsawatski6@hotmail.com
What will be covered in the lessons?
Ÿ Pitching mechanics
Ÿ Pitching philosophy
Ÿ 10 keys to becoming a better pitcher
Packages
Single lesson: 30 min $30
Single lesson: 1 hour $50
Full week: Five 30 min lessons $120
Jay Sawatski’s baseball biography
Jay pitched and played 1st base at
Monday, September 29, 2008
Athleticism
So in my line of work, you get to see some great athletes. People who are just genetically gifted to do some amazing things in sports. Others who work harder & smarter than others to maximize their talent & then do something that they never dreamed possible. I would definitely put this video in the category of "great athleticism:"
http://view.break.com/577996 - Watch more free videos
I wish I could say that this young man worked out in our facility. But we have had some great ones come in:
13 year old Caleb Thomas
Darren McFadden:
Jonathan Luigs:
Tyrell Johnson:
Arkansas Baptist College Basketball Team:
We are blessed to be able to work with these athletes, and many others. Maybe yours will be the next video we post??? Only you can decide.
http://view.break.com/577996 - Watch more free videos
I wish I could say that this young man worked out in our facility. But we have had some great ones come in:
13 year old Caleb Thomas
Darren McFadden:
Jonathan Luigs:
Tyrell Johnson:
Arkansas Baptist College Basketball Team:
We are blessed to be able to work with these athletes, and many others. Maybe yours will be the next video we post??? Only you can decide.
Tuesday, September 16, 2008
"The Day After"
What happens the day after you play? If you play high school football on Friday night, your Saturday may consist of sleeping in a little bit. Or you may have to get up to go watch some film of what happened the night before...maybe get a little treatment for that twisted ankle. Hopefully you get the yardwork done in time to watch that 11:30 college football game.
But what are you doing to get ready for Monday's practice? "Resting." you might say. "My body needs to recover from the game last night."
But are you really helping your body recover? You may actually be hindering the recovery process....
"A sports psychology study found that the addition of low intensity exercise to the rest period after a game of rugby did not adversely affect physiological recovery and had a significantly beneficial effect on psychological recovery by enhancing relaxation." (Br J Sports Med 2004, 38:436-440)
This just means that there needs to be more attention on taking care of your body after the game. This takes on even more significance when you factor in the demands of high school sports: play until late Friday night, possibly have to drive a significant distance home, eat something (probably not an ideal meal), and get right in bed. No activity again until late morning or early afternoon.
What are the problems? Your body after a game is fatigued, due mainly to depleted glycogen levels & an increase in lactic acid. We need to take care of our bodies to restore the normal levels back, with the right foods & hydration, and by the right level of exercise.
Starting this Saturday, Arkansas Sports Performance Center is holding its first "Day After" workout class. For only $30, an athlete can come in for an hour and get:
* Lactic Acid Removal
* Stretch
* Footwork
* Injury help
* Nutrition advice
* Video analysis (optional)
NORMAL PRICING FOR ALL THESE SERVICES: $150
All for only $30! You also get a FREE nutrition shake & a t-shirt!!
YOU MUST RESERVE A SPOT by calling 501-539-FAST.
Take care of your bodies.....get ready for the next game.....javascript:void(0)
On another note, congratulations to the Arkansas Travelers! Last night in Frisco, TX, the Travs wrapped up their 6th Texas League title.
As a kid who grew up around the Travelers, I am very happy for the organization!
But what are you doing to get ready for Monday's practice? "Resting." you might say. "My body needs to recover from the game last night."
But are you really helping your body recover? You may actually be hindering the recovery process....
"A sports psychology study found that the addition of low intensity exercise to the rest period after a game of rugby did not adversely affect physiological recovery and had a significantly beneficial effect on psychological recovery by enhancing relaxation." (Br J Sports Med 2004, 38:436-440)
This just means that there needs to be more attention on taking care of your body after the game. This takes on even more significance when you factor in the demands of high school sports: play until late Friday night, possibly have to drive a significant distance home, eat something (probably not an ideal meal), and get right in bed. No activity again until late morning or early afternoon.
What are the problems? Your body after a game is fatigued, due mainly to depleted glycogen levels & an increase in lactic acid. We need to take care of our bodies to restore the normal levels back, with the right foods & hydration, and by the right level of exercise.
Starting this Saturday, Arkansas Sports Performance Center is holding its first "Day After" workout class. For only $30, an athlete can come in for an hour and get:
* Lactic Acid Removal
* Stretch
* Footwork
* Injury help
* Nutrition advice
* Video analysis (optional)
NORMAL PRICING FOR ALL THESE SERVICES: $150
All for only $30! You also get a FREE nutrition shake & a t-shirt!!
YOU MUST RESERVE A SPOT by calling 501-539-FAST.
Take care of your bodies.....get ready for the next game.....javascript:void(0)
On another note, congratulations to the Arkansas Travelers! Last night in Frisco, TX, the Travs wrapped up their 6th Texas League title.
As a kid who grew up around the Travelers, I am very happy for the organization!
Friday, September 5, 2008
Athletes Need to Stay Hydrated!
Hydration for the Athlete
Dehydration is one of the most common nutritional factors that can affect athletic performance. Cramping, fainting, heat strokes, and electrolyte imbalances are common side effects of dehydration.
General guidelines
Athletes should drink generous amounts of water the day before training or an event. This helps decrease the risk of becoming dehydrated during training the next day. Drinking 13-20 oz of water 2-3 hours before exercise will also help decrease the risk of becoming dehydrated during training. A larger athlete may need to drink more. Athletes should drink at least 6-12 oz of fluid every 15-20 minutes during exercise.
The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink is to:
Weigh yourself before and after exercise
o Replace fluid losses by drinking 20-24 fl oz water for every 1 lb of weight lost
o Sports drinks may be helpful if exercise lasts longer than 1 hour. Sports drinks are also helpful when no food is consumed after exercise.
Tired of the regular old sports drink? Here is a recipe for a homemade sports drink.
¼ cup sugar
¼ teaspoon salt
¼ cup hot water
¼ cup orange juice (not from concentrate)
2 tablespoons lemon juice
3 ½ cups cold water
In the bottom of a pitcher, dissolve the sugar and salt in the hot water. Add the juice and remaining water. Chill and enjoy! Other flavors such as cranberry and lemonade can be used.
Yield: 1 quart
Calories: 200
Calories per 8 ounces: 50
Carbohydrate: 12 grams
Sodium: 110 mg
References:
Sports and Fitness Nutrition, by Robert Wildman and Barry Miller. Thomson Learning, 2004.
Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.
Dehydration is one of the most common nutritional factors that can affect athletic performance. Cramping, fainting, heat strokes, and electrolyte imbalances are common side effects of dehydration.
General guidelines
Athletes should drink generous amounts of water the day before training or an event. This helps decrease the risk of becoming dehydrated during training the next day. Drinking 13-20 oz of water 2-3 hours before exercise will also help decrease the risk of becoming dehydrated during training. A larger athlete may need to drink more. Athletes should drink at least 6-12 oz of fluid every 15-20 minutes during exercise.
The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink is to:
Weigh yourself before and after exercise
o Replace fluid losses by drinking 20-24 fl oz water for every 1 lb of weight lost
o Sports drinks may be helpful if exercise lasts longer than 1 hour. Sports drinks are also helpful when no food is consumed after exercise.
Tired of the regular old sports drink? Here is a recipe for a homemade sports drink.
¼ cup sugar
¼ teaspoon salt
¼ cup hot water
¼ cup orange juice (not from concentrate)
2 tablespoons lemon juice
3 ½ cups cold water
In the bottom of a pitcher, dissolve the sugar and salt in the hot water. Add the juice and remaining water. Chill and enjoy! Other flavors such as cranberry and lemonade can be used.
Yield: 1 quart
Calories: 200
Calories per 8 ounces: 50
Carbohydrate: 12 grams
Sodium: 110 mg
References:
Sports and Fitness Nutrition, by Robert Wildman and Barry Miller. Thomson Learning, 2004.
Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.
Wednesday, September 3, 2008
Athletic Trainers
For most of my adult life, I have been honored to call myself an athletic trainer. Ever since I figured out that I was not going to be successful at earning a living by playing sports, I decided to do something that matched my love of sport with my desire to take care of people...the perfect match is the profession of athletic training.
WHAT IS AN ATHLETIC TRAINER? taken from the National Athletic Trainers Association website (www.nata.org)
"Athletic training is practiced by athletic trainers, health care professionals who collaborate with physicians to optimize activity and participation of patients and clients. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute, and chronic medical conditions involving impairment, functional limitations, and disabilities."
It is important here to note that an athletic trainer is not to be confused with a personal trainer. Read more about that here.
An athletic trainer is not the person helping in the gym. An athletic trainer is not the person involved in these steroid scandals.
An athletic trainer is a key individual who can help promote quality healthcare in our schools. By partnering with other professionals working with the students (school nurse, team physician, etc.), the athletic trainer can help those who are physically active not only stay active, but also help to prevent injuries.
Read more about this here:
http://nata.org/statements/official/secondaryschool.pdf
If your school does not have access to an athletic trainer, start asking the administration this simple question: "WHY NOT?" If there is going to be any sports program at a school, why would there not be steps taken to insure the best level of healthcare for the athlete?
WHAT IS AN ATHLETIC TRAINER? taken from the National Athletic Trainers Association website (www.nata.org)
"Athletic training is practiced by athletic trainers, health care professionals who collaborate with physicians to optimize activity and participation of patients and clients. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute, and chronic medical conditions involving impairment, functional limitations, and disabilities."
It is important here to note that an athletic trainer is not to be confused with a personal trainer. Read more about that here.
An athletic trainer is not the person helping in the gym. An athletic trainer is not the person involved in these steroid scandals.
An athletic trainer is a key individual who can help promote quality healthcare in our schools. By partnering with other professionals working with the students (school nurse, team physician, etc.), the athletic trainer can help those who are physically active not only stay active, but also help to prevent injuries.
Read more about this here:
http://nata.org/statements/official/secondaryschool.pdf
If your school does not have access to an athletic trainer, start asking the administration this simple question: "WHY NOT?" If there is going to be any sports program at a school, why would there not be steps taken to insure the best level of healthcare for the athlete?
Saturday, August 30, 2008
GAMEDAY!!
Well, it's finally here. That glorious week, and now that wonderful day when it's the first Saturday of the football season! There are three times of the year when I have this much anticipation: the start of football, baseball's opening day, and Christmas. Although, I have to be honest when I say that Christmas' anticipation meter has fluctuated quite a bit over the years. Now that it is all about the excitement generated by my kids, my anticipation level of the Christmas season is back on the upswing. But back to my point....
FOOTBALL SEASON!
Yes, some schools have already started...high schools are doing their scrimmages & jamborees. But there is something very magical about that first Saturday of the college football season. Campuses take on that unmistakable buzz. There is an energy in the air. Everyone's an optimist---for the most part no one can do any wrong because at this point, you're undefeated!
For the player, months of intense work has culminated to this point. Day after day of "wake-up-before-dawn" workouts, week after week of physical performance testing, more hours spent in the filmroom than in their beds...NOW IT'S HERE! Finally, all of that work has a payoff, as many worked so hard just for a chance to make the team....now they have. Others worked to earn a starting job....now their name is heard over the stadium speakers as a STARTER. For the guys who were counted on to do well, their off-season has been an effort to meet or exceed expectations...now they have to prove their worth. Hard work pays off.
I want to take this opportunity to wish all of Arkansas Sports Performance Center's athletes who are strapping on the helmet this weekend the best. Guys like this have come to Little Rock for speed training:
Arkansas: Jonathan Luigs, Joe Adams, Seth Armbrust, Jim Youngblood, DeAnthony Curtis, DJ WIlliams, Van Stumon, Seth Oxner, Mitch Petrus, John Aaron Rees, John Durmon, Clay Bemberg, Derrell Hartwick
Arkansas State: Reggie Arnold, Trevor Gillott, Stanley Wakwe
UCA: Zach Hyatt, Taylor Scott, Brad Gordon
Ouachita Baptist: Josh Langley, Clayton DeWitt
Arkansas Tech: Justin Ray, Cole Barthel, Robert Woods, Jonathan Halbert, Jake Holland
I know I am leaving some out....I apologize in advance.
These guys came to see us because we get results in speed training....but also for strength, agility, nutrition & rehab help as well.
Football season is here....
FOOTBALL SEASON!
Yes, some schools have already started...high schools are doing their scrimmages & jamborees. But there is something very magical about that first Saturday of the college football season. Campuses take on that unmistakable buzz. There is an energy in the air. Everyone's an optimist---for the most part no one can do any wrong because at this point, you're undefeated!
For the player, months of intense work has culminated to this point. Day after day of "wake-up-before-dawn" workouts, week after week of physical performance testing, more hours spent in the filmroom than in their beds...NOW IT'S HERE! Finally, all of that work has a payoff, as many worked so hard just for a chance to make the team....now they have. Others worked to earn a starting job....now their name is heard over the stadium speakers as a STARTER. For the guys who were counted on to do well, their off-season has been an effort to meet or exceed expectations...now they have to prove their worth. Hard work pays off.
I want to take this opportunity to wish all of Arkansas Sports Performance Center's athletes who are strapping on the helmet this weekend the best. Guys like this have come to Little Rock for speed training:
Arkansas: Jonathan Luigs, Joe Adams, Seth Armbrust, Jim Youngblood, DeAnthony Curtis, DJ WIlliams, Van Stumon, Seth Oxner, Mitch Petrus, John Aaron Rees, John Durmon, Clay Bemberg, Derrell Hartwick
Arkansas State: Reggie Arnold, Trevor Gillott, Stanley Wakwe
UCA: Zach Hyatt, Taylor Scott, Brad Gordon
Ouachita Baptist: Josh Langley, Clayton DeWitt
Arkansas Tech: Justin Ray, Cole Barthel, Robert Woods, Jonathan Halbert, Jake Holland
I know I am leaving some out....I apologize in advance.
These guys came to see us because we get results in speed training....but also for strength, agility, nutrition & rehab help as well.
Football season is here....
Friday, August 29, 2008
Eat out much?
If you're like me, sometimes you just can't help but to eat fast food. Here's some tips from our new registered dietitian, Kelli Kostelnik (congrats Kelli!). Kelli is available for helping you with you a customized meal plan. Call her at 539-FAST (3278) or email her:
A Month of Healthy Tips for Eating on the Run
American Dietetic Association www.eatright.org
Most Americans eat out more today than in the past. People have busier lifestyles and are looking for fast, easy and good-tasting foods to fit their schedule. If eating out is your only option, know that there are smart and healthy choices available. Here are 30 tips to help you eat healthy when eating out this month.
1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.
2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices. Many restaurants provide handouts on the nutrition content of their menu items. This can help you make the healthiest choice.
3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, streamed.
4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, and breaded. Choose these foods only occasionally and in small portions.
5. Order the regular portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.
6. It’s ok to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.
7. Hunger can drive you to eat too much bread before your meal arrives. If you are watching your calories, hold the bread or chips until your meal is served.
8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch if you are watching your calories.
9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.
10. Tempted by sweet and creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.
11. Does your menu choice come with a huge portion? Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.
14. At the sandwich restaurant, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low fat spreads. And, load up on the veggies!
15. In place of fries or chips, choose a side-salad, fruit or baked potato. Or, share a regular order of fries with a friend.
16. You can enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.
17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.
18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.
19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat. Dip your fork in you side of dressing and you will tend to eat less of it. This helps decrease fat intake.
21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.
22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.
24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or turkey bacon and order your sandwich on a whole grain English muffin or bagel.
25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.
26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.
28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.
29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.
30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.
Reference: American Dietetic Association www.eatright.org
Friday, August 22, 2008
Nutrition Corner
From ASPC's own registered dietitian, Kelli Kostelnik:
Post-Workout Nutrition
Protein or Carbohydrate?
It is commonly known that protein has many important functions regarding exercise. One of the most relevant functions is protein’s ability to rebuild muscle. During intense exercise, muscle tissue is broken down. Dietary protein provides the amino acids necessary to rebuild the broken down muscle tissue. It is also known that carbohydrates are a major source of fuel for the muscles. Many say athletes should consume only carbohydrates after intense exercise because carbohydrate is stored in the muscles as glycogen in the days before exercise. So which should it be… protein or carbohydrate?
Some research shows that combining carbohydrate with a little protein at a maximum of one hour after exercise increases the insulin response, which results in more stored glycogen, the stored form of carbohydrate. This provides the muscles with fuel. For optimal refueling, athletes should consume approximately 0.5 grams of carbohydrate per pound of body weight within the first hour after exercise. An example:
160 pound athlete: 160 x 0.5 grams carbohydrate = 80 grams carb = 320 calories of carb
In addition, as little as 6 grams of protein can be added to the 320 calories from carbohydrate to enhance the fueling and repairing of muscles. An example of such a post-workout snack or meal: lean ham and Kaiser roll sandwich, cereal with skim milk, a large bagel with light cream cheese, or spaghetti with lean meat sauce.
This post-workout nutrition will help fuel the muscles for intense exercise the following day and help repair muscle that has been broken down. Such nutrition refueling will in turn help improve workouts to help build muscle. The post-workout meal is critical to recovery and being ready for the next exercise session.
So the bottom line…carbohydrate plus protein helps speed recovery.
Contact Kelli at 501.539.FAST for more info. Email her: kelli@arsportsperformance.com
Reference: Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.
Thursday, August 21, 2008
Congrats!
Arkansas Sports Performance Center would like to congratulate MARIO MARTINEZ, one of our tennis athletes, for winning the String & Swing Tennis Junior Classic this past weekend!
Click here for the draw.
We are so proud of you Mario!
Mario has trained with us for about a year now, working on footwork, tennis-specific speed training, and strength.
Monday, August 18, 2008
BOLT!
Is this an appropriate name for a sprinter or what? Usain Bolt of Jamaica set a new world record the other night in the 100m dash.
Two things about this race that blew me away:
1. First, the obvious. 9.69? Are you kidding me? To think that he could have been faster had he not pulled up & started to celebrate just blows me away. The records just keep falling. Only ten years ago Ben Johnson ran a 9.79 (albeit later revealed he used performance-enhancing substances). Athletes are getting faster & faster.
2. If you go back & watch the video, watch the unbelievable acceleration he displays halfway through. He is with the pack at the start of the race, and then, out of nowhere, he finds this other gear that clearly the other runners lack. That is called acceleration, my friends, and it is both a gift and something he worked on.
I love the Olympics....
Two things about this race that blew me away:
1. First, the obvious. 9.69? Are you kidding me? To think that he could have been faster had he not pulled up & started to celebrate just blows me away. The records just keep falling. Only ten years ago Ben Johnson ran a 9.79 (albeit later revealed he used performance-enhancing substances). Athletes are getting faster & faster.
2. If you go back & watch the video, watch the unbelievable acceleration he displays halfway through. He is with the pack at the start of the race, and then, out of nowhere, he finds this other gear that clearly the other runners lack. That is called acceleration, my friends, and it is both a gift and something he worked on.
I love the Olympics....
Thursday, August 14, 2008
Nutrition
From Arkansas Sports Performance Center's own Nutritionist....Kelli Kostelnik:
Pre-Exercise Meals/Snacks
A pre-exercise snack can help improve performance by enhancing endurance and strength. Pre-exercise snacks can prevent dehydration and help maintain normal blood glucose levels. The following guidelines can help athletes determine appropriate snacks to improve their performance.
- Most active people can improve their workouts by implementing 200-300 calories from carbohydrate 1-2 hours before the workout.
- Eat high carbohydrate meals throughout the week to keep your muscles fueled with glycogen, the storage form of carbohydrate. This will allow your muscles to be ready for exercise at anytime.
- If you will be exercising for more than 60-90 minutes and unable to consume calories during that time, choose carbohydrate foods that will slowly digest. Yogurt, bananas, oatmeal, bean soup, and apples are a few examples. Foods with a moderate to low glycemic index are slow digesting carbohydrates. When eaten an hour before exercise, they provide your body with the fuel it needs for a workout and also provide energy throughout a long workout.
- If you will be exercising for less than 60 minutes, snack on foods that will settle in your stomach comfortably such as bread, bagels, English muffins, crackers and cheese, or pasta. These are all high carbohydrate, low fat foods.
- Avoid high fat protein foods such as cheese omelets, hamburgers, pancakes, French fries and fried chicken. It takes longer for these foods to digest and empty from your stomach. These foods can cause nausea, upset stomach, sluggishness, and cramping. Switch to a lean protein food such as turkey, eggs, or low fat milk.
- Avoid high sugar foods such as soft drinks and candy and foods with a high glycemic index such as potatoes, honey, or corn flakes. These foods can cause a drop in blood sugar during hard exercise and leave you feeling, tired, lightheaded and fatigued.
- Allow adequate time for your snack to digest. Allow at 3-4 hours for a large meal to digest, 2-3 hours for a smaller meal, 1-2 hours for a blended or liquid meal, and less than an hour for a small snack. Keep in mind that everyone is a bit different and what works for your teammate or training partner may not work for you. However, you know how your body responds to such meals. Follow your own body’s tolerance to such meals. Allow more time before intense exercise than before lower intensity activities.
- If you have a finicky stomach, a liquid meal replacement might do the trick. Liquid foods tend to leave the stomach quicker than solid foods. This allows the food do be digested faster and leave the stomach. Foods placed in a blender or commercial meal replacers can be experimented with to determine your tolerance.
- If you know you cannot tolerate food before a workout, make sure to eat well the day before the event. Eat a large bedtime snack if you workout is in the morning.
- Make sure to pack appropriate snacks when traveling with sports and games. You never know when game or practice will be delayed moved up. Travel snacks can include fig bars, dried fruit, granola bars, bagels, etc. Try to avoid foods that require cooling to avoid spoilage. Also when traveling, eat at familiar restaurants and eat familiar foods. No one wants an upset stomach right before a practice or competition.
- Lastly, make sure to drink plenty of fluids. Make sure to stay hydrated the day before an event and at least 2-3 glasses of water up to 2 hours before the event.
Reference: Nancy Clark’s
Wednesday, August 13, 2008
Olympical Musings
I doubt "Olympical" is a word. But it sounds cool. Plus, if it's not, I can say I invented it. Like Bush/Will Ferrell with "strategery." So, as we enter yet another day of the 29th Olympiad, I am filled with random thoughts:
Keep rooting on our athletes...
BJ
- Michael Phelps deserves every amount of praise being heaped on him. Even though he is not quite to 8 gold medals, to be able to do what he has done is simply amazing. He is dealing with huge expectations, the highest level of competition, and that all-important mental battle. The physical toll he is going through is something to behold, but let's not forget the mental battles an athlete must go through. He has to fight off the media grind, the emotional toll of event after event, and being mentally strong enough to fight through what his body may be telling him. So all the credit in the world to him, and here's to three more golds.
- It's sad that this is the final year for baseball as an Olympic sport. Softball is also off the table for 2012, but may be back on in 2016. For those who know me, you know how much I love baseball. So there is that bias. But also keep in mind that baseball's growth in the last several years has not been in the U.S. It has been in Asia, Latin America & even Europe. Baseball is being taken very seriously by several nations because of what the sport means.....the national pride it induces, the team concept, yet with the chance for individual glory....baseball is too important globally to be ignored. Let's hope the IOC changes it's mind...
- The controversy surrounding the Chinese women's (girls?) gymnastics team is unfortunate. If you haven't heard, there is an age requirement for women to participate in gymnastics...the athlete must be 16 during this calendar year. But there is strong suspicion that most of the Chinese team consists of girls who are 10, 11, 12 years old. Innocent until proven guilty, I say...BUT...if they are guilty of this, it becomes a sad, sad reflection on sports. Admittedly, I am in the business of helping kids of all ages become better athletes. But to force an environment of "win at all costs" on a child that young is too bad. Even worse that it pervades the highest reaches of their government, for it is these folks making the decisions. Let a kid be a kid. Sports can play a huge role in their physical & emotional development...but keep it fun.
- I love being able to see random sports we never see in mainstream American sports media. Look over the list of sports being played.....team handball, field hockey, shooting, trampoline....wait, trampoline? I did say this was a list of sports, right? Oh well....point being that we get to see a lot of gifted athletes do things at the highest level. No matter the "sport."
Keep rooting on our athletes...
BJ
Friday, August 8, 2008
Darren McFadden
Congrats to Darren McFadden, who trained at Arkansas Sports Performance Center, on his first big commercial.....check it out here!
http://www.youtube.com/watch?v=gOvuM78NoF0
http://www.youtube.com/watch?v=gOvuM78NoF0
Tuesday, August 5, 2008
Beating the Heat…or, just Being Smart When It’s HOT!
What a great time of the year it is! Days of little or no rain, temperatures hovering around the magic triple-digit mark, humidity so high it just ZAPS you when you walk outside……but it also marks the beginning of football practice. Yes, two-a-days have begun in earnest around the state, marking the end of summer & the start of a most revered time of the year---football season! While it is very exciting to finally see meaningful practices with real hitting & full gear, the weather gives us pause to make sure that our athletes are taking care of themselves. Lots of everyday people—not just athletes---suffer from heat illnesses during this time of year. These issues range from simple cramps to a life-threatening condition known as heatstroke. Here is a quick summary of common heat illnesses:
Exercise-associated muscle (heat) cramps
Dehydration
Thirst
Sweating
Transient muscle cramps
Heat syncope
Dehydration
Fatigue
Tunnel vision
Pale or sweaty skin
Decreased pulse rate
Dizziness
Lightheadedness
Fainting
Exercise (heat) exhaustion
Normal or elevated body-core temperature
Dehydration
Dizziness
Lightheadedness
Syncope
Headache
Nausea
Anorexia
Diarrhea
Decreased urine output
Persistent muscle cramps
Pallor
Profuse sweating
Chills
Cool, clammy skin
Intestinal cramps
Urge to defecate
Weakness
Hyperventilation
Exertional heat stroke
High body-core temperature (.408C [1048F])
Central nervous system changes (such as dizziness, drowsiness, irrational behavior, disorientation)
Staggering
Seizures
Loss of consciousness
Coma
Dehydration
Weakness
Hot and wet or dry skin
Tachycardia (100 to 120 beats per minute)
Hypotension
Hyperventilation
Vomiting
Diarrhea
What is good to know about any heat illness is that, for the most part, they can be prevented. There are actually practical steps that can be taken to ensure a person’s best chance for avoiding heat illnesses.
- Ensure that proper medical care is available for all games & practices (a certified athletic trainer (ATC) on staff is the best option
- Acclimatization to the heat is important—get used to the heat 10-14 days before practice starts
- Educate the athletes about proper fluid replacement
- Weigh the athletes pre & post practice to determine fluid depletion; no more than 2-3% loss per practice session
- Proper rest breaks, preferably in the shade
- Wear the proper clothing: light-colored, loose-fitting/absorbent or new-generation cooling or wicking attire
- Ready availability of water & sports drinks
- Minimize high-sugar sports drinks during practice; use these mainly post-practice
- Re-hydrate after practice, allowing 2-3 hours for meals to digest
- Avoid heavy meals immediately after practice
- To ensure proper pre-exercise hydration, the athlete should consume approximately 500 to 600 mL (17 to 20 fl oz) of water or sports drink 2 to 3 hours before exercise and 200 to 300 mL (7 to 10 fl oz) of water or a sports drink 10 to 20 minutes before exercise.
These recommendations are just that: “recommendations.” A lot of this is just common sense. But unless the athletes & coaches start being smart about exercising in the heat, problems are going to occur. Again, most heat illnesses can be prevented. To borrow a common cliché: “You can lead a horse to water, but you can’t make him drink.” Here’s hoping we can make the “horses” drink & take care of themselves.
Information for this article taken from the National Athletic Trainers Association, Official NATA Position Statements. For more information:
- www.nata.org
- www.swata.org/aata
- www.arsportsperformance.com
- bjmaack@arsportsperformance.com or 501.539.FAST (3278)
Friday, August 1, 2008
Being in Beijing
Here we go again...our quadrennial celebration of the ultimate in physical performance & achievement: The Olympic Games. The official Olympic motto is "Citius, Altius, Fortius," meaning "Swifter, Higher, Stronger." The ultimate goal of every participant in these 2008 Summer Olympic Games: to be the best at what they do, to win that gold. So the motto could be: "Citius-est, Altius-est, Fortius-est." Pardon my lack of the Latin language, but you get my drift: every athlete wants to run the swiftest, jump the highest & be the strongest. So what does it take to get there?
Obviously only the elite & the best of the best get to make the trip to Beijing, China. Those with the most natural God-given talent must go through years of training, pass rigorous qualifications, and train at the best facilities with the latest in technology with the top coaches in the world. Then & only then do they get the chance to go up against the best that our world has to offer.
I believe that God has given everyone of us a certain "genetic ceiling." This means that we have been physically gifted with a certain amount of speed, a certain amount of strength, and so on. If this were not true, records would be broken every single day. There is a limit to what we can do based on our genetics. Very few athletes get the opportunity to reach this "ceiling"; the Olympians & some professional athletes have the luxury to be pushed to their absolute peak, utilizing the things mentioned above. Most of the athletes in the world may improve a little bit with training, or as they mature physically, but they are never given the chance to reach their own personal peak potential.
The fun part about the type of training we use here at Arkansas Sports Performance Center is that we can now impart the technology & protocols usually reserved for these elite athletes. Now, every athlete can be pushed to their own genetic ceiling! Accessibility for all! Woo-hoo!
It's just fun that the science & the research that goes into what we do every single day here is solid, proven stuff.....and that every kid can tap into this training.
The Olympic Games give me a great chance to see what the best athletes in the world are capable of....their running form, the way they take off into a jump, the hand-eye coordination, etc. I will be eagerly watching all of these things & more to see what we can apply to all of our athletes. It is so amazing to watch video of an athlete perform something the right way and then use that video to teach a young Olympian-to-be.
So, as you watch the Games, remember that all of the hard work that those athletes put in allowed them to get there is also available for everyone now.
GO U.S.A.!
Obviously only the elite & the best of the best get to make the trip to Beijing, China. Those with the most natural God-given talent must go through years of training, pass rigorous qualifications, and train at the best facilities with the latest in technology with the top coaches in the world. Then & only then do they get the chance to go up against the best that our world has to offer.
I believe that God has given everyone of us a certain "genetic ceiling." This means that we have been physically gifted with a certain amount of speed, a certain amount of strength, and so on. If this were not true, records would be broken every single day. There is a limit to what we can do based on our genetics. Very few athletes get the opportunity to reach this "ceiling"; the Olympians & some professional athletes have the luxury to be pushed to their absolute peak, utilizing the things mentioned above. Most of the athletes in the world may improve a little bit with training, or as they mature physically, but they are never given the chance to reach their own personal peak potential.
The fun part about the type of training we use here at Arkansas Sports Performance Center is that we can now impart the technology & protocols usually reserved for these elite athletes. Now, every athlete can be pushed to their own genetic ceiling! Accessibility for all! Woo-hoo!
It's just fun that the science & the research that goes into what we do every single day here is solid, proven stuff.....and that every kid can tap into this training.
The Olympic Games give me a great chance to see what the best athletes in the world are capable of....their running form, the way they take off into a jump, the hand-eye coordination, etc. I will be eagerly watching all of these things & more to see what we can apply to all of our athletes. It is so amazing to watch video of an athlete perform something the right way and then use that video to teach a young Olympian-to-be.
So, as you watch the Games, remember that all of the hard work that those athletes put in allowed them to get there is also available for everyone now.
GO U.S.A.!
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